Comparing Nutrients in 500 calories Navel Oranges VS Cooked Frozen Turnip Greens with Salt

Weight per 500 calories

• Navel Oranges: 1020g
• Cooked Frozen Turnip Greens with Salt: 1724g

Navel Oranges have 1.7 times more energy per 100g than Cooked Frozen Turnip Greens with Salt. It has low energy density when compared to other foods. Boiled Frozen Turnip Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Cooked Frozen Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	66% 86g	130g per day for Men 19-50 years
Sugars	120% 86.7g	18% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31.7% 23g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	154% 58.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	103% 57.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1031% 9276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	77.6% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.7% 347μg	168% 672μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	418% 376mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	306% 46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7455% 8947μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	262% 2621mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	287% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.33mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	356% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 235mg	83.7% 586mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	114% 3862mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	289% 4328mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	64.3% 7.07mg	11mg per day for Men 19-50 years
Water	23.7% 877g	42% 1559g	3700g per day for Men 19-50 years

Navel Oranges VS Cooked Frozen Turnip Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Cooked Frozen Turnip Greens with Salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Cooked Frozen Turnip Greens with Salt:

• 500 calories of Navel Oranges have 2.2 times more Vitamin B5 and 1.6 times more Vitamin C than Cooked Frozen Turnip Greens with Salt.
• While 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 75.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 30 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Cooked Frozen Turnip Greens with Salt:

• 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 6 times more Calcium, 6.5 times more Copper, 25.2 times more Iron, 4 times more Magnesium, 27.7 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Potassium, more Selenium, 424.1 times more Sodium, 8.7 times more Zinc and 1.8 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.5 times more Carbohydrate and 6.7 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 22.3 times more Omega 3, 2.6 times more Fiber and 6.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.